| Group 1 | Group 2 | Group 3 | ||||||||||||||||
| Warm-up | 1 | X | 100 | Free | Swim | 2:00 | 1 | X | 100 | Free | Swim | 2:00 | 1 | X | 50 | Free | Swim | 2:00 |
| 1 | X | 100 | Free | Kick | 2:15 | 1 | X | 100 | Free | Kick | 2:15 | 1 | X | 50 | Free | Kick | 2:15 | |
| 1 | X | 100 | Free | Pull | 2:00 | 1 | X | 100 | Free | Pull | 2:00 | 1 | X | 50 | Free | Pull | 2:00 | |
| 1 | X | 100 | Free | Swim | 1:45 | 1 | X | 100 | Free | Swim | 1:45 | 1 | X | 50 | Free | Swim | 1:45 | |
| 1 | X | 100 | Free | Kick | 2:15 | 1 | X | 100 | Free | Kick | 2:15 | 1 | X | 50 | Free | Kick | 2:15 | |
| 1 | X | 100 | Free | Pull | 2:00 | 1 | X | 100 | Free | Pull | 2:00 | 1 | X | 50 | Free | Pull | 2:00 | |
| 4 | X | 50 | Free | Swim | 0:55 | 4 | X | 50 | Free | Swim | 0:55 | 4 | X | 25 | Free | Swim | 0:55 | |
| 3 | X | 50 | Free | Swim | 0:50 | 3 | X | 50 | Free | Swim | 0:50 | 3 | X | 25 | Free | Swim | 0:50 | |
| 2 | X | 50 | Free | Swim | 0:45 | 2 | X | 50 | Free | Swim | 0:45 | 1 | X | 25 | Free | Swim | 0:45 | |
| Set Total | 1050 | 19:55 | 1050 | 19:55 | 500 | 19:10 | ||||||||||||
| Set 1 | 8 | X | 150 | Free | Swim | 2:10 | 8 | X | 150 | Free | Swim | 2:20 | 8 | X | 125 | Free | Swim | 2:10 |
| #1& #5 - 100 EZ/ 50 Hard | #1& #5 - 100 EZ/ 50 Hard | #1& #5 - 100 EZ/ 25 Hard | ||||||||||||||||
| #2 & #6 - 75 EZ/75 Hard | #2 & #6 - 75 EZ/75 Hard | #2 & #6 - 75 EZ/50 Hard | ||||||||||||||||
| #3 & #7 - 50 EZ/100 Hard | #3 & #7 - 50 EZ/100 Hard | #3 & #7 - 50 EZ/75 Hard | ||||||||||||||||
| #4 & #8 - 150 Hard | #4 & #8 - 150 Hard | #4 & #8 - 125 Hard | ||||||||||||||||
| Set Total | 1200 | 17:20 | 1200 | 18:40 | 1000 | 17:20 | ||||||||||||
| Set 2 | ||||||||||||||||||
| 4 | X | 100 | Free | Swim | 1:40 | 4 | X | 100 | Free | Swim | 1:40 | 4 | X | 100 | Free | Swim | 2:30 | |
| 10 seconds rest between 50 | 10 seconds rest between 50 | 10 seconds rest between 50 | ||||||||||||||||
| Set Total | 400 | 6:40 | 400 | 6:40 | 400 | 10:00 | ||||||||||||
| Set 3 | 8 | X | 50 | Free | Swim | 1:00 | 8 | X | 50 | Free | Swim | 1:10 | 6 | X | 50 | Free | Swim | 1:10 |
| Alternate 25 EZ/25 Hard and 25 Hard/25 EZ | Alternate 25 EZ/25 Hard and 25 Hard/25 EZ | Alternate 25 EZ/25 Hard and 25 Hard/25 EZ | ||||||||||||||||
| Set Total | 400 | 8:00 | 400 | 9:20 | 300 | 7:00 | ||||||||||||
| Set 4 | 8 | X | 25 | Choice | Off Block | 1:10 | 8 | X | 25 | Choice | Off Block | 1:10 | 8 | X | 25 | Choice | Off Block | 1:10 |
| Set Total | 200 | 9:20 | 200 | 9:20 | 200 | 9:20 | ||||||||||||
| Warm-down | 150 | Free | Swim | 2:30 | 150 | Free | Swim | 2:30 | 100 | Free | Swim | 2:30 | ||||||
| Total | 3400 | 1.9 | Miles | 01:03:45 | 3400 | 1.9 | Miles | 01:06:25 | 2500 | 1.4 | Miles | 01:05:20 | ||||||